Step into the Pose

Inhale and draw your knees up close to the chest, both feet on the floor.

Drop your left leg down, resting the foot against the right buttock.

Lift your right leg and place it over your left leg, knee toward the ceiling, right ankle by the left knee.

Draw the right leg toward the body. Do this to whatever degree of comfort your body allows.

Inhale, and then on an exhale, bring the left elbow to the outside of the right knee as you twist toward the right.

Hold the pose for 30 seconds, breathing slow and deep. Repeat on the other side.

If you have back trouble or a spine injury, consult with a yoga instructor before performing this pose.

Beginner

Sitting on a folded blanket releases the hips. Also, if you can't place your elbow on the outside of the knee, don't worry - just wrap your arm around your knee. Continued practice will increase flexibility.